21.11.2020 - CrossFit TB

21.11.2020

Workout Of The Day

6 Minutes AMRAP:
14/10 Calories on the Rower
14 Push-Ups
-Rest 2:00-
6 Minutes AMRAP:
14/10 Calories on the Rower
6 Burpee Box Jump Overs (24/20″)
-Rest 2:00-
6 Minutes AMRAP:
14/10 Calories on the Rower
14 Single Arm Dumbbell Clean and Jerk (20-25% of Clean & Jerk))
-Rest 2:00-
6 Minutes AMRAP:
14/10 Calories on the Rower
14 Stick Abmat Sit Ups or 28 Alternating Leg V-Ups

Home WOD

4:00 Clock:
10 Big arm circles (forward/backward)
0:30 Single arm overhead dumbbell hold (each arm) or
0:30 Side plank hold (each side)
6 Cobra to down dog transitions

Bodyweight Version:
On the 1:00 x 20 Rounds:
Min 1: 20 Glute Bridges
Min 2: 20 Chair Dips
Min 3: Max Reps Box/Chair Step-Ups
Min 4: Rest

Equipment Version:
On the 1:00 x 20 Rounds:
Min 1: 15 Weighted Glute Bridges
Min 2: 10/10 Single Arm Dumbbell Push Press
Min 3: Max Reps Single Dumbbell Box Step-Ups
Min 4: Rest

Accessory:
3 Sets:
10/10 Standing Arnold Press
0:30 Overhead Single Arm DB Hold (each side)
10/10 Birddogs

Relax:
5:00 Corpse Pose
*If you’re able, find a quiet space and lay down flat on your back. Set a timer and focus on breathing deeply. During this time, recognize any thoughts that come to your mind. Any negative feelings that arise about yourself, the world, or others, let them go. Recognize that you are not attached to those feelings. Any positive feelings that arise, be grateful for them, and let them go. Focus on your breath!